A Guide to Choosing Healthy Fat

  • Choose organic, cold-pressed oils like pure extra virgin olive oil, coconut oil or palm oil. Other healthy fats include animal fats from pastured animals- like butter, ghee, lard (pork fat), tallow (beef fat), duck or goose fat and schmaltz (chicken fat).
  • Saturated fat and cholesterol are essential nutrients and your diet should include plenty of both as long as they’re from good sources. Saturated fat builds cell walls, hormones, feeds the heart and brain and allows your body to metabolize fat soluble vitamins like Vitamin A, D, E and K.
  • Butter from grass-fed cows contains CLA, which has anti-cancer properties, and butyric acid, which is essential for a healthy colon, so make butter a regular part of your diet.
  • Avoid using modern-day vegetable oils like soybean oil, canola oil, corn oil etc. These are often processed at such high temperatures that they turn rancid before they even reach the grocery store shelves. They are also too high in omega-6 fatty acids to be included as a mainstay of your diet and are very often genetically modified (GMO). Avoid margarine and trans fats/hydrogenated (or partially hydrogenated) oils.